Summer-Proof Your Back

Summer is here! Time for road trips, beach days, and backyard projects. But before you start lifting heavy luggage or moving patio furniture, let's talk about keeping your back happy and healthy.

Your back works hard during summer activities. Long car rides, heavy suitcases, and yard work can all stress your spine. The good news? A strong core is a helpful way to help support your back.

Why Your Core Matters More Than You Think

Think of your core like a natural back brace. These muscles wrap around your middle and support your spine all day long. When your core is weak, your back muscles have to work overtime. Sometimes, that is an invitation for an injury.

Your core includes more than just abs. It's actually four main muscle groups:

• Deep abdominal muscles
• Back muscles along your spine
• Pelvic floor muscles
• Diaphragm (your breathing muscle)

Simple Core Exercises You Can Do Anywhere

The Dead Bug

Lie on your back with knees bent at 90 degrees. Slowly lower one arm overhead while extending the opposite leg. Return to start. Do 10 reps each side.

• Why it works: Teaches your core to stay stable while your arms and legs move.

Modified Plank

Start on your knees and forearms. Keep your body straight from knees to head. Hold for 15-30 seconds.

• Why it works: Builds strength in all your core muscles at once.

Bird Dog

Start on hands and knees. Lift opposite arm and leg at the same time. Hold for 5 seconds. Do 8 reps each side.

• Why it works: Improves balance and teaches your back and core to work together.

Smart Lifting for Summer Activities

Whether you're loading the car or moving a grill, proper lifting can decrease stress on your back.

The Safe Lifting Checklist:

• Get close to what you're lifting
• Bend your knees, not your back
• Keep the object close to your body
• Lift with your legs
• Don't twist while holding something heavy

Pack Smart for Travel:

• Use a suitcase with wheels
• Pack heavy items in smaller bags
• Take breaks during long drives to stretch

Beat Travel Back Pain

Long car rides are tough on your back. Here's how to arrive feeling good:

Before You Drive:

• Adjust your seat so your knees are slightly higher than your hips
• Place a small pillow behind your lower back
• Make sure you can reach the pedals without stretching

During the Trip:

• Stop every hour to walk and stretch
• Do simple stretches at rest stops
• Stay hydrated (dehydration makes muscles tight)

Quick Stretches for Busy Days

1. Cat-Cow Stretch -  On hands and knees, arch your back up like a cat, then let it sag down. Do 10 slow movements.
2. Knee-to-Chest -  Lying down, pull one knee toward your chest. Hold for 20 seconds each leg.
3. Child's Pose - Sit back on your heels with arms reaching forward. Hold for 30 seconds.

When to See a Physical Therapist

Most back pain gets better with simple exercises and smart habits. But see a PT if you have:

• Pain that lasts more than a few days
• Pain that shoots down your leg
• Numbness or tingling
• Pain after a fall or injury

Your Summer Back Health Action Plan

1. Start small: Do 5 minutes of core exercises three times a week
2. Practice good lifting: Use your legs, not your back
3. Move often: Don't sit in one position too long
4. Listen to your body: Rest when you need to

Remember, preventing back pain is much easier than treating it. A few minutes of daily core work can save you weeks of discomfort later.

This summer, make your back health a priority. Your future self will thank you when you're still enjoying activities pain-free! If you do need assistance from you local physical therapist and you are in the Falls Church, Reston, or Arlington, VA area, reach out to us and schedule an appointment today to keep you enjoying the summer weather.

References

1. American Physical Therapy Association. (2023). "Core Stability and Back Pain Prevention." APTA Guidelines. https://www.apta.org
2. McGill, S. (2016). "Low Back Disorders: Evidence-Based Prevention and Rehabilitation." Human Kinetics. https://www.humankinetics.com
3. National Institute of Occupational Safety and Health. (2023). "Ergonomics and Musculoskeletal Disorders." CDC Publication. https://www.cdc.gov/niosh/topics/ergonomics/
4. Hides, J., et al. (2022). "Core Muscle Training for Low Back Pain." Journal of Physical Therapy Science, 34(8), 542-548. https://www.jstage.jst.go.jp/browse/jpts
5. Harvard Health Publishing. (2023). "Core Exercises: Why You Should Strengthen Your Core Muscles." Harvard Medical School. https://www.health.harvard.edu/staying-healthy/core-exercises-5-workouts-to-tighten-your-abs-strengthen-your-back-and-improve-balance
6. Mayo Clinic. (2023). "Back Pain Prevention: Lifestyle Strategies." Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/back-pain/art-20044526

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.